GPS Olympic Weightlifting

GPS Human Performance

Olympic Lifting, Weightlifting

Coach

Geoffrey Steinbacher

Try us out RISK FREE for 7-Days!

The GPS Olympic Weightlifting Team is geared toward weightlifters looking for an all encompassing training program to help them improve their technique, get stronger and ultimately snatch and clean & jerk more weight.

This 5 days/week program is written by the Head Coach of USAW's Grounds & Pounds Weightlifting Club, Geoffrey Steinbacher.

Geoff has coached everyone from Beginners to Advanced level weightlifters. His weightlifters have qualified, competed and medaled at Local Meets up to National level events to include Senior Nationals, American Open Finals, AO Series, University Nationals and Masters Nationals, PanAms and Worlds.

Get demo videos and explanations of all the exercises included in the daily workouts, as well as PreHab and Warm-Up protocols to get you prepped and ready to put some weight overhead. You also get all the Accessory Work you can handle to help shore up any weaknesses.

Geoff is also still a competitive Weightlifter himself, most recently winning 2019 Masters PanAms and finishing 4th at the 2019 Masters Worlds.

Questions? Email geoff@gpshumanperformance.com

$27 / mo

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Programming that Works

Get programming that has anything and everything you need to be successful at the sport of Weightlifting. Proven results from proven Weightlifters who have competed and medaled at Senior Nationals all the way down to the beginners just getting into the sport.

Technique Review

Coach Geoff is on the app weekly to provide you as much feedback as he can to help you fix your technique. By posting lifts in the FEED you'll have the next best thing besides a coach in person. You'll have a virtual coach that wants to help you get better.

Features

Access to Your Coach

Get feedback from your Coach. Geoff is one click away. By dropping a lift in the feed you'll be able to get some technique review to help dial it in!

Programming 5 days per week

Complete with Warm-Ups, PreHab, Techinque Prep Work, Cool-Downs, Core/Back Work and all the Accessory Work you can handle.

Exercise Video Demos

Instructional videos linked to our YouTube channel to guide your movement and make execution easy to understand what is expected.

Detailed Instruction

Each exercise will have notes from Geoff on what is expected, how to execute and specific points of performance so we are always on the same page.

Committed Teammates

You are not alone. Train virtually along side a community of like minded individuals that will push you to unlock your best.

Delivered through TrainHeroic

Using the TrainHeroic app you will be able to record/track your daily workouts, monitor your progress and see past performance to push you further.

Equipment

Required

Barbell & Plates // Squat Rack

Recommended

**But NOT Necessary** // Pull-Up Bar // Dumbbells or Kettlebells // Plyo Box // GHD Machine // Pulling Blocks // Wooden Riser // Assortment of DBs or KBs

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

On-The-Minute Everything - Day 1 Week 1

PreHab / Injury Prevention

GPS Daily PreHab Circuit #01

Do all of one exercise then switch to next. Lower: 2-Banded Railroad Track Walks 1x30ea Upper: T, Y, W & L’s 1x10ea (0:01 HOLD at top) Core: Same Side Dying Bug with Manual Resistance 3x5ea (Hand on Same Side Knee) **Click Tips & Vids for Points of Performance and Video Demos**

GPS Daily Dynamic Warm-Up

For Completion

Press in Snatch + Tall Snatch

3 x 8

GPS Snatch

10 x 1 @ 60, 60, 60, 60, 60, 65, 65, 65, 65, 65 %

GPS Snatch

10 x 1 @ 70, 70, 70, 70, 70, _ , _ , _ , _ , _ %

Snatch Deadlift on Riser

3 x 5 @ 95 %

Paused Back Squat

5 x 5 @ 60, 60, 65, 65, 65 %

Weighted Chin-Ups

3 x 5

Single Arm Overhead Walking Lunges

3 x 10

GPS Foam Rolling

1 x 2:00

GPS Post Training Recovery Flow

1 x 5:00

Monday

On-The-Minute Everything - Day 2 Week 1

PreHab / Injury Prevention

GPS Daily PreHab Circuit #01

GPS Daily Dynamic Warm-Up

For Completion

Tall Jerk

3 x 3

Split Jerks

10 x 1 @ 60, 60, 60, 60, 60, 65, 65, 65, 65, 65 %

Split Jerks

10 x 1 @ 70, 70, 70, 70, 70, _ , _ , _ , _ , _ %

Power Snatch into OHS

5 x 2 @ 60, 65, 70, 70, 70 %

Jerk Rack Holds

5 x 10 @ 100 %

DB Push-Up + Row

3 x 10

Single Arm Overhead Carry

3 x 50

GPS Foam Rolling

1 x 2:00

GPS Post Training Recovery Flow

1 x 5:00

Tuesday

On-The-Minute Everything - Day 3 Week 1

PreHab / Injury Prevention

GPS Daily PreHab Circuit #01

GPS Daily Dynamic Warm-Up

For Completion

Press in Clean + Tall Clean

3 x 8

GPS Clean

10 x 1 @ 60, 60, 60, 60, 60, 65, 65, 65, 65, 65 %

GPS Clean

10 x 1 @ 70, 70, 70, 70, 70, _ , _ , _ , _ , _ %

Clean Deadlift on Riser

3 x 5 @ 95 %

Paused Front Squat

5 x 3 @ 60, 60, 65, 65, 65 %

Turkish Get-Ups

3 x 3

Banded Single Arm Farmer Carry

3 x 50

GPS Foam Rolling

1 x 2:00

GPS Post Training Recovery Flow

1 x 5:00

Wednesday

On-The-Minute Everything - Day 4 Week 1

PreHab / Injury Prevention

GPS Daily PreHab Circuit #01

GPS Daily Dynamic Warm-Up

For Completion

Muscle Clean

3 x 3

Power Clean

10 x 1 @ 60, 60, 60, 60, 60, 65, 65, 65, 65, 65 %

Power Clean

10 x 1 @ 70, 70, 70, 70, 70, _ , _ , _ , _ , _ %

Push Press + Power Jerk

5 x 6 @ 60, 65, 70, 70, 70 %

GPS Overhead Squat

3 x 5 @ 60 %

Single Arm Bentover Row

15, 12, 10

Barbell Z-Press

15, 12, 10

GPS Foam Rolling

1 x 2:00

GPS Post Training Recovery Flow

1 x 5:00

Friday

On-The-Minute Everything - Day 6 Week 1

PreHab / Injury Prevention

GPS Daily PreHab Circuit #01

GPS Daily Dynamic Warm-Up

For Completion

GPS Muscle Snatch

3 x 3

GPS Snatch

1, 2, 2, 2 @ MAX, _ , _ , _ kg

GPS Clean & Jerk

4 x 2 @ MAX, _ , _ , _ kg

GPS Back Squat

1, 5, 5, 5, 10 @ MAX, _ , _ , _ , _ kg

Barbell Romanian Deadlifts

3 x 5

Barbell Bicep Curls

30, 20, 20, 20, 10

Behind the Neck 2-Arm DB Tricep Extensions

30, 20, 20, 20, 10

GPS Foam Rolling

1 x 2:00

GPS Post Training Recovery Flow

1 x 5:00

Coach

More from GPS Human Performance

Geoffrey Steinbacher

Geoff is a USAW L2 and Head Coach of Grounds & Pounds WLC. His athletes have qualified, competed and medaled at National level meets (American Open Finals, American Open Series, University Nationals, Masters Nationals, Masters PanAms, Masters Worlds) on top of countless local meets. He is also a competitive Masters Weightlifter himself winning Masters Nationals in '16 and Masters PanAms in '19.

Start Training Today!

It's never too later to start. It's a really simple process... Learn. Lift. Learn some more. Lift some more. Repeat.

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FAQs

Who is GPS Olympic Weightlifting for?

YOU! Whether you are new to Weightlifting or have some experience with the lifts this Team is for you.

What if I have specific questions?

Email me, geoff@gpshumanperformance.com

The Proof

Euv

Weightlifter

Verified Athlete

"Coach Geoff and the GPS Olympic Weightlifting Team helped me reach my goal of competing in my first USAW Nationals in May of '19 and the AO Finals in Dec of '19. I can’t thank him enough for making me a better athlete! I'm now stronger and with better technique. Worth every penny!"

Andrew

Weightlifter

Verified Athlete

"I’ve been following the GPS Olympic Weightlifting Team for about 2 and a half years and I will be following it for as long as I train. I’m in the best shape of my life, my numbers keep going up, and my technique has never been better! "

Tina

Weightlifter

Verified Athlete

"The GPS Olympic Weightlifting Team is the best! In just a few months, not only has it helped me gain more strength but also helped me correct my lifts. I’m stronger than I’ve ever been, and I highly recommend this program! "

Abby

Weightlifter

Verified Athlete

"Coach Geoff is amazing! The GPS Olympic Weightlifting Team that he has built is great for beginner Olympic Weightlifter, like me. It is very easy to understand with demo videos and descriptions. Plus being able to get feedback on my lifts is a huge plus. I highly recommend being coached by him. "

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

GPS Olympic Weightlifting